6/17/16

Your Ideal Recovery Meal

Are you under the impression that protein powder is the only way to recover after a workout?-----------------------

Athletes who train consistently hard on consecutive days are the ones who are able to get stronger and perform better in races. The key to this isn't just a loud alarm clock or superhuman willpower, however, it's recovering quickly from training so you can train hard, day in and day out. Nailing your post-workout nutrition promotes quick recovery, reduces muscle soreness, builds muscle, improves immune system functioning, and replenishes glycogen—all key building blocks in setting you up for tomorrow's session.

When we consume meals or snacks as soon as possible post workout (ex. within 30 minutes), our muscles become primed to accept key nutrients that can replenish glycogen and encourage protein synthesis. As a reminder, recovery includes everything that happens between two workouts which theoretically means that your recovery nutrition "window" is open all day.

Together, carbohydrates, protein, and fats are essential to maximize recovery, and thus, training. When athletes load up only on protein or carbohydrates—two of the usual suspects in most recovery meals—athletes will likely fall short of meeting dietary fat needs, which play an understated but important role in overall health, as well as promoting feelings of fullness.

The day to day foundation of an athlete's diet should be made up of real foods—wholesome by nature and rich in a variety of vitamins and minerals.

Whereas the purpose of recovery nutrition is to help an athlete refuel, rehydrate, and repair (and eventually build), athletes often fall short on recovery nutrition due to a rushed lifestyle, poor planning, loss of an appetite, or the tendency to reward or restrict food (for a variety of reasons). Coupled with a body that is mentally and physically exhausted, it's not a shock that athletes find it easier to make time to train, but not to plan healthy recovery meals.

Although recovery nutrition has evolved into a precise and complicated science, taking into consideration age, gender, environmental factors, fitness level, workout intensity and duration, endurance athletes should recognize that a real world setting may not allow you to eat perfectly after every workout. Thankfully for us, recovery nutrition is quite simple.

Check out my latest Ironman article with a detailed 4-step guide to building the perfect post-workout recovery snack or meal. Proper recovery nutrition is at your fingertips.

IM Choo '18

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IMWI '14

IM Austria '14

IM Kona '13

IM Lake Placid '13

Kona '11

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IMKY 09

Kona 07

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Boston Marathon 06

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Welcome to Trimarni!

The Trimarni mission is to help athletes reach performance goals without compromising health.
Marni has a great understanding of physiology of the human body during exercise and how food affects a body in motion.
She focuses her time helping triathletes and runners learn how to maximize fitness while keeping the body in good health. Marni is well educated in the areas of sport nutrition (for training and racing) and triathlon coaching, exercise physiology and strength training, for athletes of all fitness levels. She specializes in endurance training and sport nutrition, with a great understanding of the metabolic, immune and hormonal stress that occurs when training for a long distance event. Behind every great athlete is a well planned diet - she also helps athletes create great daily nutrition habits to support consistent training.
Marni is passionate about helping athletes train smarter in order to reach performance, body composition and health goals faster.
Karel is an experienced RETUL bike fitter and bike mechanic and is extremely knowledgeable when it comes to all things bikes and cycling.
Marni and Karel coach a team of triathletes alongside providing services to triathletes, cyclists and runners.

About us

Marni holds a Master of Science in Exercise Physiology and she is a Board Certified Sport Dietitian who specializes in coaching and sport nutrition for endurance athletes. Marni is passionate about helping athletes of all levels learn how to fuel and eat to maximize performance, while keeping the body in good health. She is a 12x Ironman finisher including 4 Ironman World Championship finishes and the recent 2017 IM CHOO Amateur Female Champion. In, 2015, Karel and Marni both competed in the 2015 IM World Championship in Kona, Hawaii. Marni holds an Ironman PR of 10:06 (2016 Ironman Austria), where she had the fastest overall female swim time (57.06) and placed 2nd AG (30-34), finishing fastest American amateur female and 4th amateur female (10th overall female). Marni is a well-known writer and contributes frequently to Ironman, Triathlete Mag, USAT and can be found quoted in other publications like Runner's World, Shape, Women's Running, Fitness and Men's Health. Marni is enjoys public speaking and working one-on-one with athletes at camps and clinics. Marni is a long-time lacto-ovo vegetarian (since the age of 10) as she loves animals.

Karel is an accomplished Cat 1 cyclist turned Ironman triathlete. He was the former general manager of the Trek Bicycle store in Jacksonville, FL and now works at Trimarni Coaching and Nutrition as a coach and RETUL bike fit expert. Karel has successfully completed 9 Ironman distance triathlons and has qualified for the Ironman World Championship four times (IMWI '14, IMMT '16, IM Placid '17 and IM Choo '17). He holds an Ironman PR of 9:13 (2016 IM Austria) and at 2016 Ironman Mont Tremblant, he clocked the fastest amateur male run split (3:08) of the day.

When Marni and Karel are not working, they can be found cooking/eating, exploring Greenville, SC or spending time with their four-legged furry child Campy.